WRCortese5's Training Journal

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441

Yeah it should add up to 48.xx at least, but his 300m time from the blocks is around 35.4-35.5, so it’s pretty spot on if he comes home in 14 sec.

I won’t be running this weekend. Smart move to take this race off; it’s basically a race with 3 other teams; we have 3rd place in conference pretty much locked up for the 4x400, the top two are 3:15 4x400 relay squads. So hopefully our guys can run faster than 3:23.1 without me on there (which I think we can do). I just hope that I can be back to help out. This injury bug is just the worst.

442

4/29/06

Went to the Conference Finals today to support the team. It was a pretty solid meet overall for us. Our Guys were 3rd place for the team scoring, and the girls were 4th.

Some things to note:

  • Our #1 100m hurdler (14.80 PB) may have severley pulled her hamstring in the final today. She still managed to finish 3rd in 15.45, but she just dropped at the finish. Was on crutches all day; sad to see too, she was ranked #7 in the state coming into the meet. Her season is most likely over :frowning:

  • We finally had our 800 runner go under 2 minutes; he’s been at 2:02 consistently all year; He finished 5th in 1:59.45.

  • Our 5000m runner finished 3rd in 16:20, far off his PB of 15:31.

  • We had two guys place 6th and 7th in the 200m Final; 6th place ran 23.20 from Lane 1, and 7th place ran 23.29 from lane 8 (also a 7th place finish in the 100m in 11.32)

  • Pole Vault Men and Womens took first place (PB’s of 11’ 7" for the girl, and 16’0" for the guy) They have yet to lose this season to a JC athlete.

  • Our lone 400m finalist took 8th in a loaded field that saw the top 5 runners get under 49 seconds. He finished in a respectable 50.19, but his season PB is 49.73.

  • Our 4x400m relay team ran gutsy today, with two people filling in for myself and our ‘A’ team 3rd leg guy who was not feeling well after the 200m. We also had a new runner fill in on the 2nd leg, who will stick to that spot for the remainder of the year. They ran 3:23.46, 3rd place behind 3:14.50 and 3:14.69. Splits were (BC- 50.4, WC- 50.3, NB- 51.5, NF- 51.2)

If you put together the best splits of the year for us and combined into one “fantasy” race, it would come out to (BC- 49.3, JC- 50.6, WC-50.3, NF-51.2) 3:21.4… We need a race like this. I have a feeling myself and the others will split 49.x, so a sub-3:20 is very likley. As long as I make it back that is. I have been very good with taking care of the leg this past weekend. Icing like a mofo, using a tennis ball to roll out some adhesions, and taking ibeuprofen to control swelling. Light stretching and range of motion too.

I should be fine soon.

443

5/1/06

Hamstring is a little sore… The workout was 1 x 300, 1 x 200, and 1 x 300 for the sprinters, but I just did 2 x 3 x 100m (w/ rolling start), accelerating to 30m, and coasting the rest of the way (probably up to 85%). I also did Spring Football drills, everything was fine, but I was holding off a bit. I only ran one route in one on ones; did a few plays in 7on7, but after that I felt tight so I stopped.

Weights:
Bench Press: 1 x 5 (185), 1x5 (230), 3 x 3 (235)
Lat Pulldowns: 5 x 5 (190)
Seated Cable Rows: 2 x 8 (160)

5/2/06

Nothing today but light 25 min ride on the stationary bike, then 10 min. in 50 degree cold whirlpool, stim for 15 min. on hamstring, some ART work from the trainer, and ice massage when I got home an hour later. Going to get in the spa later and do some light stretching when I get home from my night class. Hopefully I will run this weekend, but if not, I’ll be ready for the finals next weekend. :cool:

444

Keep on taking care of that ham! And good luck in the finals next week, stay relaxed :cool: . Im routin for ya.

445

5/3/06

So today was a little better. Got started with a 8 minute ice massage on the hamstring, followed by stim and heat for 15 min, PNF stretches on the Hip Flexors, and out to the track to warm up.

He had the sprinters do a 200m w/ rolling startat 400m race pace as we would do in a 4x400m. Our guys went 23.0, 23.1, 23.1, 22.4 (thought he was going slower but took it out a little fast… He has been improving so damn much, he ran 21.6h the other day w/ a running start!). I ran a couple rolling 100’s, and timed the 3rd one… I ran a 11.6h w/ a 10m run up… I was just focusing on taking it relaxed and not tensing up. I accelerated for the first 20-25m or so, then coasted the rest of the way.

I’m still not sure about Friday. I’ll have the final verdict tomorrow. I need to have a talk with my coach. Spring football isn’t helping much, but luckily I get tomorrow off because of Friday’s meet. I may need to talk with my football coach about next week as well, considering I want to be as fresh as possible coming into the meet; so I might ask to not participate in drills, 7on7, one-on-ones, just so that I am ready as I’ll be for Saturday. Probably won’t go over well, but the logic is there isn’t it? It may be my last meet of my college career, so I need to go out on a good note!

Weights:
Bench Press: 3 x 3 (225)
Abs~100

Ice post workout. Tomorrow will be very low key.

446

5/4/06

Today was chill. Warm-up, 5 x 100m strides at 70%. I was preparing for my pre race day warm up as planned, but after talking with my coach, we both decided it would be best to wait and hold off on me competing until the Northern CA finals next weekend. I think it’s a good move. I had the trainer deep massage my hamstring today, and I must say it does not make me cringe as bad anymore when he gets in there with the tool he uses. I think me using the foam roller consistentley, using tennis balls, and the trainer has helped with tightness and adhesions in there. I will be using a massage therapist now probably one-twice a week once I get in with my initial visit. 10 min. ice bath also after everything.

447

5/5/06

Our guys performed well today. 4x100m relay team was the 9th and final qualifier for the Northern California Community College Championships, with a seasonal best time of 43.38… That shocked everyone! Their former PB was 43.97, so huge improvement!

4x400 ran pretty much as expected; coming in seeded 6th, we qualified 5th for the NorCal Championships next Saturday with another seasonal PB of 3:22.96. I didn’t run, but the guys stepped up and performed well.

Next weekend is going to be an intense final to make an attempt at the state meet! Top 4 from the final go to the big show!! :eek: :eek:

448

5/8/06

Today was pretty good. Workout was 3 x 300m with 20 min. rest b/t each rep. I was told to hold off a little, but I was still very consistent… I took it up to 85%, 90 at the most (approximation), but no more than that… 38.1, 38.0, 37.6… Not my best performance, but I havent ran in almost 2 weeks like this. I got some work to do if I want to prove that I belong back on the 4x400 this weekend.

Weights:
Bench Press: 2 x 5 (225), 3 x 3 (235)
Lat Pulldowns: 5 x 5 (190)
Seated Cable Rows: 3 x 8 (150)

Performed pretty well in Spring Ball today. No drops, good routes… Did what’s asked of me.

Ice post workout, spa later.

449

5/9/06

Rest day mainly; foam rolled, ice bath (52 degress for ~8-10 minutes), position meetings, then class.

5/10/06

Today was pretty good, especially for my confidence. We were to do 1 x 300m ( 2 straights, 1 turn) and 1 x 200m, w/ full recovery between the two. I completed my 300m rep in 36.4h w/ a 3-step run up rolling start… Not too bad! Only thing is, my other teammates who are vying to be on the 4x400 this weekend like myself ran 35.2, 35.7, 35.9, 36.1, and 36.9… We are a competitive bunch of guys! 200’s were good for the rest of the guys, but I took it a little hesitant as my legs were feeling wobbly/tight and didn’t need to be burning up a turn on a vulnerable hamstring; finished in 22.9 w/ a 3 step run up rolling start; other guys ran: 21.3, 21.6, 21.7, 21.8, 22.4.

So it’s looking pretty good for us to perform at our absolute best this weekend at the Northern CA Community College Championships. Our 4x400m relay is once again going to be HUGE. We are ranked #5 in NorCal coming in to this final, with the top 4 finishers from Saturday’s final advancing on to the CA Community College State Championship meet. How much more exciting can this get??? I am nervous as hell just typing this. 4x4 is gonna be under the lights too, my favorite!!

Spring Ball went well too; no real detail but ran good routes, no drops…

Weights:
Bench Press: 1 x 5 (225), 2 x 3 (245)
Lat Pulls: 2 x 5 (190)

My friends came into my work tonight to work out, and they decided to test their 225 max-reps on the bench. Me being the competitive natured person I am, I decided to join in on the fun. My 180 pound friend who plays CORNERBACK performed 23 reps!! :eek: Another one of my buddies who is a 253 pound defensive end performed 22! I mustered up a solid 8 reps! haha… My best to date, but I think I can get 10 when I’m fresh. My warm up wasn’t the best but yeah… Next Thursday our coach is filming our 225 max rep test and our 40’s for scouts… So I’m looking for a 4.5x and 10 reps on the 225 test…

450

5/11/06

Rest day again. All I did was foam roll for hamstrings, quads, IT bands; then light stretches, stim on the right hamstring, and cold whirlpool for ~12 minutes @ 52 degrees. Did not practice today for Spring Ball. I want to be as fresh as I can be for Saturday night. Tomorrow: Warm-up and get ready for Saturday!!

451

5/12/06

Just warmed up like I would before a race. This is as ready as I can be now. If this race isn’t THE race of the year for me, I don’t know what is/was. Top 4 go to state from the final, we are seeded 5th coming in. It’s time to go!!

4x400m relay… I think I will be running 3rd leg. Whatever leg I run, it;s going to be fast. :cool: :smiley: :cool:

I’m so excited and nervous it’s not even funny. In a good way of course.

452

Holy, sounds intense! Good luck man, make sure to stay relaxed!

453

Thanks bud… Yes I will be very relaxed but Im coming out like a bat out of hell…

454

5/16/06

So, the meet was very good overall. Some fine performances in the finals, especially in the men’s 4x100m, 100m, 200m, 400m, 800m and the 4x400m relay. Winners of each events were: 4x100- 40.63, 100m- 10.32, 200m- 20.84, 400m- 47.12, 800m- 1:53.12, 4x400m- 3:12.20…

Our 4x100m team ran to a 6th place finish in 43.55; botched handoffs were the cause here, otherwise we would’ve ran a bit faster.

4x400 was a bit of a disaster to say the least. First, about an hour before the race as Im about to go warm up, my coach informs one of our runners that I’m not running and he’s using the same team as last weekend. I was in shock. He waits to tell me that late that I’m not running :mad: I was so pissed, especially since I thought it was going to be my last track meet maybe ever and my parents were coming to see me run… So anyways, after venting some anger and frustration with other people, I was OK, but I didn’t say a word to him until today. Our team ran like crap and came in 6th place in 3:24.60… Season’s over, not going to state… Or so I thought…

I get a call this morning from my teammate who runs 1st leg on the 4x4 saying he heard a rumor we got 4th place in the 4x4 because the first and second place teams were disqualified for misconduct. I waited to hear from him later and the rumors are indeed true-- I guess after we left, apparently the 1st and 2nd place teams got into a heated argument and/or fight about something that went down during the race… To make a long story short, the meet referree disqualified both teams after the race, and moved us into the 4th spot for this weekend California State Meet Final :eek: :eek: :eek: …

At first I didn’t know how to react… I was pretty much over this weekend and wanted to move on from it… My coach is 50/50 on sending us to the meet; mainly because he feels we can’t compete and that we aren’t running fast enough to be there… I call that bullshit (pardon my language)… I don’t really feel that is a viable excuse; I think he’s more concerned about himself than anything. IF we do end up going, I’m all for it… I will most likley be running this weekend (unless coach decides to not let us go or pull me an hour before the race AGAIN… without even talking to me about)… So, if anything can happen, it will! I’m going to state and I can’t freakin believe it… :cool:

Now on to today’s workout:

I only did 1 x 300m, 2 straights and 1 turn with a 5m rolling start in 36.3… Attempted a second one, felt my legs get tight and eased up after only 50m… I was pretty dehydrated from this weekend and it showed today. Hamstring is feeling sore but the ice has been helping.

Weights:
Bench Press: 1x5 (225), 2x3 (235, 245)
Seated Cable Rows: 3x8 (160)
Lat Pulldowns: 4x5 (200)

I’ll keep updated, we’ll know FOR SURE tomorrow if we’re going or not to run this weekend…

455

5/25/06

Well it has been a while since I posted… Been interesting the past week.

Well, originally we had thought we had a berth into the state meet because of two teams getting disqualified. We were going to be running in the CA Community College State Finals in Bakersfield in the 4x400m relay. We find out on Wednesday the 17th from my coach at 7:00 p.m. that there was an appeal from the two teams that got DQ’d and they were let back in by the comission. We were pretty upset because we had our minds set on going and we were training that week. But in the end, I really don’t know if I was ready for it or not. My hamstring was still bothering me, especially after I ran the 36.3 300 in practice on Monday the 15th. So that was that… JC Track career is over, not sure if I’ll compete next season because my main focus is to play football, but we’ll see what happens…

On Thursday the 18th, we had our Spring Scrimmage. We timed 40’s on the grass beforehand for some reason, and I knew my time was going to be slow… My hamstring hurt, I felt flat, and the weather was horrible. I ran a 4.77 on a bad hamstring and under the conditions, I guess it’s not so bad… That grass was horrible too. (The fastest 40 that day was a 4.50 buy guys that normally are running low 4.3h 40’s…) Spring game went OK, ran good routes but was still favoring the leg… I took Friday, Saturday, and Sunday off to just relax and have some fun…

So, Monday the 22nd rolls around, and it’s finals week this week by the way. It has been crazy this whole week, but at least I have some time off from everything else. We are currently testing our lifts, and this week I have done fairly well considering all the circumstances I have had to go through. So far:

Bench Press: 225 x 9 reps (PB)
Squat: 315 x 10 reps (I haven’t done a lower body workout for over 2 months!! :eek: Not too shabby)
Hang Clean: Will test tomorrow, my wrist is feeling pretty good again. I havent cleaned since I hurt my wrist the last time we tested.

Today I also competed in an impromptu 600m race against two of my teammates. It was fun, we have been talking trash all season (the 400m guys saying they could take the 800/1500 guys out in a 600) and today we finally met up to settle it. It was myself in lane 4, a 1500m guy in lane 5, and one of our 400m guys in lane 5.

Gun goes off and I take it out pretty fast. I felt so smooth and effortless, I knew at 200m that maybe I took it out a little too fast for a 600, especially since I have had no training beyond 320m all year!!! I led up to 400m, with the other sprinter right behind me in 2nd and the 1500 guy in 3rd. Me and the sprinter went through 400m at 53.9-54.1 (crap it felt so damn easy, I think I could’ve ran 50.xx today if we ran an all out 400m)… As soon as I got to 450m, I got passed by the other sprinter and he took off, and then at 520m me and the 1500 guy battled, but eventually he prevailed and I just had nothing left. Results were:

1st- 400m Sprinter: 1:23.5
2nd- 1500m runner: 1:25.4
3rd- Myself: 1:26.5

I felt pretty good about it, it’s a pretty decent 600 for my first ever in so damn long. I think I may be a decent 400/800 guy if I actually decided to bump up to that distance :eek:

So that’s what’s been going on latley… Oh yeah I lost my ATM/Check Card the other day so that sucks!! But yeah one more final tomorrow and my semester is over!!! I can’t wait!

456

Man, why would you run that 600? Too bad about the state meet, that would’ve been an awesome place to race. Make sure to take care of that leg man, injuries can be a bitch if not taken care of, but those are some damn good testing numbers nonetheless :eek: Good luck with football!

457

Haha I dunno man… I get a little crazy sometime and words come out of my mouth before I think. I didn’t want to back out, so I did the 600 anyways. Felt good up until about 410m haha… wow… Yeah would’ve liked to run at state, but oh well. I’m getting some info on some manual therapy on my leg soon… Gotta fix this hamstring problem! Yeah the test numbers aren’t too bad considering I have only really been lifting 1 time per week latley. I hang cleaned 205 for 5 reps today too; Haven’t done those for over 2 months! Where the hell have I been haha. I am sore as hell now… FINALS ARE DONE!! Time to celebrate :cool:

458

Good job on that hang clean, wish I could do that. Lucky you, my finals are this week:(

459

5/27/06

After Thursday, I’ve just been taking it easy and doing some light activity just to help keep me loose. I have had quite a bit of DOMS this week; my quads and hamstrings are pretty much back to normal, my traps are sore as hell, abs are still a little and my biceps are very sore as well. I’ve been using contrast showers too, I need to start getting more consistent with those.

460

Updating from 5/30/06-6/1/06

5/30/06

After some needed rest time off, I went back to working out…

Hang Clean: 2 x 5 (185)
Squats: 3 x 12 (245)
Incline Dumbbell Bench: 3 x 12, 10, 8 (60’s, 65’s)
Seated Cable Rows: 3 x 12 (150)
Dumbbell Curls: 4 x 10 (30)
Skull Crushers: 3 x 10 (70)
Decline Sit Ups: 5 x 25 w/ 10 lb resistance
Hyperetensions: 3 x 15 @ BW

Going for some hypertrophy now. Goal is ~188-190.

Post workout: Contrast Shower, Stretching, Post workout drink/supps.

6/1/06

Easy jog for 25 min. Stretches, hottub. Will get back to speed work next week, hamstring is feeling good. I need to get on getting some work done it still; everyone I have called has said I need a referral from a physician to get treatment… :mad: It’s making it more of a hassle than it really needs to be…

I also started to help my friend out with training. She is a female high jumper, 19 years old (in one month), PB of 5’1". I will probably start posting what she does on here as well. The other night I had her do a bodyweight circuit of pushups, body weight squats/lunges (last set w/ the 45 lb bar), sit ups, hypers, and hanging chins; also did some low intensity med ball work about 75-80 throws. She is pretty sore, but after a week or two of that she should be ready to start a training routine. I am still teaching her the proper technique and form on the lifts. In between days is light tempo and stretching with abs for her for now.